Lifestyle

Unlock Better Health: How Much Sleep Do You Really Need?

Published

3 weeks ago

April 11, 2024

Franny

Sleep is a vital component of our overall health and daily functioning. It’s the fuel that keeps our bodies and minds operating at their best. But how much sleep do we actually need?

The common notion that eight hours of sleep per night is necessary for everyone is not entirely accurate. In fact, the amount of sleep required varies from person to person. While some may need more than eight hours, others may function well with less.

However, it’s important to note that insufficient sleep can have negative impacts on our health. A recent study presented at the American College of Cardiology’s Annual Scientific Session revealed that getting less than seven hours of sleep per night is linked to a 7% increased risk of developing high blood pressure. Moreover, sleeping less than five hours a night is associated with an 11% higher risk.

“Most people need between seven and nine… That’s where it comes from,” says Shelby Harris, Psy. D., a clinical psychologist specializing in sleep medicine and the director of sleep health at Sleepopolis. The American Academy of Sleep Medicine (AASM) also recommends that healthy adults should sleep at least seven hours a night on a regular basis for optimal health.

Dr. Molly Atwood, Ph. D., assistant professor of psychiatry and behavioral sciences at Johns Hopkins Medicine, explains that a person’s sleep need is the number of hours they would sleep naturally — without external constraints or alarms — in order to wake up feeling rested and function the next day.

The distribution of sleep needs among adults resembles a bell-shaped curve, with the majority of people requiring between seven to nine hours. However, there are outliers on either side of the median. Dr. Atwood states, “Some people only need six and a half hours of sleep every night, whereas others may need more than nine hours to feel rested and function the next day.”

There are even some individuals who can function normally with just four hours of sleep per night due to a rare genetic mutation. However, these “short-sleepers” represent a tiny fraction of the population.

For the rest of us, regularly sleeping less than seven hours a night can lead to adverse health outcomes, warns the AASM. “When you go below six or seven hours of sleep, you start seeing a stronger association between sleep and health problems or death,” says Dr. Atwood. The risk increases the further you go below seven hours on a regular basis.

Quality of sleep and maintaining a consistent sleep schedule are also crucial. Dr. Andrew Varga, a neuroscientist and physician at the Mount Sinai Integrative Sleep Center, explains that during sleep, the body cycles through four different stages, broken down into REM (rapid eye movement) sleep and non-REM sleep. Most people go through three to five cycles a night, with the duration of REM sleep getting longer each subsequent cycle later in the night. This is referred to as the body’s “sleep architecture.”

Disruptions or abnormalities in sleep architecture can lead to poor sleep quality and, over time, sleep deprivation. Factors such as sleep disorders like insomnia or sleep apnea, stress, and underlying health conditions can all affect sleep quality.

Occasional sleepless nights are common and usually manageable by catching up on sleep over the next few days. However, chronic sleep deprivation can have serious consequences.

In the short-term, lack of sleep can cause cognitive deficits, such as delayed reaction time, poorer working memory, and difficulty paying attention or completing tasks. Mood can also be affected, with individuals feeling more irritable or down after a night of insufficient sleep.

Long-term, chronic sleep deprivation increases the risk of cardiovascular problems, including heart disease, heart attack, and stroke. Studies have also shown that people who habitually sleep less than six hours a night have a higher incidence of high blood pressure, kidney disease, and diabetes. It can also impact the immune system and affect metabolic functioning.

Dr. Atwood adds, “There’s more and more data coming out that it can increase your risk of cognitive issues as you get older, such as dementia.” Chronic sleep deprivation is also linked to an increased risk of mental health problems including depression, bipolar disorder, and anxiety.

The amount of sleep a person needs changes throughout different stages of life, and will vary slightly depending on the individual and their health, behavior, and environment. The AASM recommends the following sleep durations for different age groups:

* Infants (4 to 12 months) need 12 to 16 hours, including naps
* Children (1 to 2 years) need 11 to 14 hours, including naps
* Children (3 to 5 years) need 10 to 13 hours, including naps
* Children (6 to 12 years) need 9 to 12 hours
* Teenagers (13 to 18 years) need 8 to 10 hours
* Adults need 7 or more hours

You know you’re getting enough sleep if you wake up feeling refreshed and can function throughout the day without feeling an overwhelming need to sleep. If you’re getting the recommended amount of sleep but still feel tired, this could be a sign of poor sleep quality. Signs of poor sleep quality include waking up throughout the night, snoring, and nighttime breathing difficulties.

Getting enough sleep every night can be a challenge due to various factors such as work obligations, school, parenting, lifestyle choices, and poor sleep hygiene. In fact, one-third of adults in the United States report that they usually get less than the recommended amount of sleep.

If you’re struggling to get enough sleep, experts recommend avoiding screens for 30 minutes to one hour before bedtime and maintaining a consistent sleep schedule. If you’re still having trouble, it may be beneficial to consult a doctor or a sleep medicine expert.

Let us know what you think, please share your thoughts in the comments below.

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Lifestyle

104-Year-Old Credits Longevity to Daily Wine and Daring Spirit

Published

4 days ago

April 29, 2024

Franny

The secret to a long life can differ greatly depending on who you ask. However, it’s probably wise to take advice from those who have lived past 100 years of age. Centenarians and supercentenarians often share their secrets to longevity, attributing their long lives to various lifestyle choices or dietary habits. One such individual is 104-year-old Evelyn Eales, who recently revealed her daily beverage of choice that she believes contributes to her longevity.

Eales celebrated her 104th birthday on Leap Day, February 29, in an interview with ABC-affiliate 40/29 News. Although technically her 26th Leap Year birthday, she credits her youthful spirit to a few lifestyle choices and a particular favorite wine.

“Well, I’ve been widowed for 40 years, and I don’t have any children,” Eales said. “And I drink wine every day—Franzia Chillable Red.”

Eales, known for her sense of humor, jokingly expressed her hope that Franzia would “send me a carton of wine.” While the idea of daily wine consumption may be met with varying opinions, it’s a habit that won’t necessarily break the bank. A 3-liter box of Franzia Chillable Red typically costs between $11 and $15, while a 5-liter box is usually priced between $18 and $26.

Eales isn’t alone in her belief in the benefits of wine. Edith “Edie” Ceccarelli, who was once America’s oldest-known person until her passing at age 116, also enjoyed wine regularly.

“When questioned about her secrets, she told others they should, “Have a couple of fingers of red wine with your dinner, and mind your own business,” according to The New York Times.

While the health benefits of red wine have been questioned, and studies on alcohol and longevity have reached varying conclusions, both Ceccarelli and Eales attribute their long lives to their wine-drinking habits.

In addition to her daily wine, Eales also believes that enjoying life is a crucial part of longevity.

“Enjoy it when you have it,” she told 40/29 News. “I don’t know, I just don’t regret anything I ever did, regardless of what it was.”

She added, “Live for the moment,” with a chuckle.

Eales’ great-niece, Teresa Crupper, believes there’s more to her aunt’s longevity.

“She’s an amazing lady. She has a Facebook, she does Sudoku, crossword puzzles, she reads avidly—just very active,” Crupper said.

Eales, who has lived in Bella Vista, Arkansas since 1989, celebrated her 104th birthday with a motorcycle ride, a wish she had harbored for years.

“I’ve wanted to go on this ride for 104 years,” she said, adding that she wasn’t sure why she had this specific birthday wish. “I guess I’m just a daredevil.”

The Summer Fun Run Motorcycle Club granted her wish, taking her on a 10-minute ride through Bella Vista. Eales hopes that for her 105th birthday, another motorcycle-themed celebration will be in store.

“Any time the fellas are ready, I am,” she joked.

Let us know what you think, please share your thoughts in the comments below.

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Lifestyle

Shirley MacLaine at 90: Secrets to Longevity and Lifelong Vitality

Published

4 days ago

April 29, 2024

Franny

Shirley MacLaine, the Oscar-nominated actress known for her roles in over 50 films including The Trouble with Harry, Terms of Endearment, and Steel Magnolias, recently celebrated her 90th birthday. Far from considering retirement, MacLaine is still full of life and enthusiasm for her work. In a recent interview, she shared some of the secrets to her longevity and vitality.

In anticipation of her upcoming memoir, The Wall of Life, set to be released on Oct. 22, 2024, MacLaine credited her long-standing health and happiness to her early training in dance.

“I started my dance training at age three and stopped at about 67,” MacLaine revealed to People magazine. She began her career dancing on Broadway in the 1953 musical Me and Juliet, and then in The Pajama Game the following year.

“It taught me discipline, loving music, working with people and dealing with pain,” MacLaine shared. The discipline and resilience she learned from her dance training have clearly served her well throughout her illustrious career.

In addition to her physical training, MacLaine also attributes her well-being to her positive outlook. She reflected on her career with gratitude, expressing her joy in being able to continue working.

“Not that much bothers me,” she previously shared with People. “I think attitudes are a choice. Anger is a choice, peace is a choice, sarcasm—which is what I’m good at—is a choice.”

MacLaine also emphasized the importance of personal freedom in her lifestyle choices. She doesn’t adhere to strict dietary or sleep schedules, instead opting to listen to her body’s needs.

“I eat what I want, I sleep when I want,” she stated.

The Hollywood icon also shared the importance of surrounding oneself with positive influences.

“I have my friends and I am really healthy,” she said, radiating positivity.

When she’s not on set or working on a new project, MacLaine enjoys the solitude of her ranch in Abiquiu, New Mexico. Though she occasionally has assistance, she mostly enjoys the peace and quiet.

“I sometimes go to Santa Fe, which is one of the artistic and restaurant and new age capitals in the country,” she shared.

Despite her ongoing work, MacLaine emphasized the importance of not overloading oneself with tasks.

“Give it up and learn to amalgamate with nature,” she advised. “I have all the animals around me [in New Mexico]. It’s everything I need to be happy.”

She concluded, “I have what I consider just a perfect life.” MacLaine’s approach to life, combining discipline, positivity, freedom, and connection with nature, offers valuable insights for those seeking to maintain their health and happiness into their later years.

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Lifestyle

Discovering Sleep Apnea: My Unexpected Path to Restful Nights

Published

1 week ago

April 24, 2024

Franny

In the pursuit of a good night’s sleep, I’ve tried everything from pills to yoga, meditation, and sleep restriction. But the answer to my insomnia may be simpler than I thought.

I recently had a sleep study conducted in my own home by a man named Parthasarathi and his boss Julius. They attached electrodes all over my body, inserted a cannula into my nostrils, and monitored my sleep throughout the night.

“Then all this kit will track how long and deeply I am sleeping, how much I am snoring, how twitchy my legs are, how often I get out of bed, whether I talk, walk or … I don’t know, juggle in my sleep, what’s happening to my blood oxygen levels, what my heart’s doing and, crucially, how well I’m breathing.”

The results were surprising. I discovered that I stopped breathing for at least 10 seconds, 60 times that night. That’s an average of almost 10 times an hour.

Insomnia has been a problem for me for half my life. It increases the risk of heart disease, stroke, diabetes, and depression, as well as accidents. Most nights I don’t get much more than five hours’ sleep. I wake at least once in the small hours, often twice or more, and if I wake up any time after 4am there’s a good chance I won’t fall asleep again.

Despite my sleep struggles, I’ve managed to lead a productive life. I hold down a good job, I’m married, and I have a family. But the fatigue is mainly mental. I can usually manage a run, or an exercise class, or some yoga, as well as a full day’s work.

I’ve tried countless methods to improve my sleep. From making sure my bedroom is dark and quiet, getting plenty of daylight first thing, getting plenty of exercise, avoiding blue light from screens in the evening, not sleeping next to my phone, and many more.

“Following these rules almost certainly will help you sleep better.”

I’ve also tried meditation/mindfulness, breathing exercises, yoga and tai chi. They all relax you and some you can practise while lying unhappily in bed.

I even tried sleep restriction, a treatment often described as the gold standard. The aim is to create a strong association between your bed and sleep. I endured almost six months of this – during two of which I had weekly phone calls with my local NHS CBTi service.

The process was exhausting and tedious, but did it work? I began to sleep a little longer and with a little less disruption – but I still wasn’t sleeping well. I began to wonder if I ever would.

I’ve also tried various pills and over-the-counter sleep aids. Some worked better than others, but none provided a long-term solution.

A few weeks ago, I spoke to a doctor who had done a lot of work with sleep. He introduced me to the Japanese concept of kaizen, or continuous improvement. He also told me about a new type of sleeping pill called an orexin receptor antagonist.

But the real gamechanger came when I was diagnosed with “moderate obstructive sleep apnoea” after my sleep study. This condition is far more widespread and often less spectacular than I thought.

The treatment may involve a continuous positive airway pressure (Cpap) machine, to feed me air during the night. But there’s a good chance I can avoid it just by sleeping on my side.

I’ve been trying a combination of willpower and a pregnancy pillow for the last week, and so far the signs are good. I’m sleeping better than I have for ages – on my side, obviously – and waking up more refreshed.

After decades of battling insomnia, I think I’ve finally found a solution. I’m actually looking forward to the next 14,000 nights.

Let us know what you think, please share your thoughts in the comments below.

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